Long Conditioning
Write your own workout that lasts more than 20:00.
Try to complete this workout on its own day.
Medium Conditioning (Benchmark)
“Jack”
20 Min AMRAP
10 Push Presses (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Short Conditioning
Write your own workout that lasts between 4:00 and 10:00.
Upper
5 x 3 Strict Press
Start @ 80% 1 RM and work up
New set every 2:00
Olympic Lifting
7 x 1 Squat Clean
Start @ 80% 1 RM and work up
New set every 1:30
320 Gym 